A Strength Coach Explained How to Build a Back Like Bane

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In a recent video on the Athlean X channel, strength coach Jeff Cavaliere CSCS explains how “hardgainer” Jesse was able to build a denser back despite a naturally thin physique, and suggests a range of exercises to try if you feel like it search to go “from bony to bane”.

First things first, however, his advice is to stop neglecting the deadlift. Sure, it’s a lower-body staple, but it also has great gain-enhancing benefits for your upper body. “It’s one of those exercises that literally builds that thickness, those ultimate erectors, from the lowest end of your back all the way up to your traps, because it requires constant tension just to perform the lift,” says Cavaliere. “As the loads get heavier and heavier and heavier, the demands on those muscles get bigger and bigger.”

Begin your back exercise with the straight-arm push-up. While this often lasts until the end of a workout, Cavaliere recommends doing it earlier in your pre-fatigue state to ensure the middle and upper back muscles are doing more work. Next, Cavaliere suggests the pulldown: specifically the V-grip variation, which brings the grip closer and optimizes the movement for mid-back growth.

Pull-ups are another great back workout. If you’re in a place where you can already do 10 pull-ups or more, you need to start adding weights to maintain your progress. Remember, getting high reps isn’t the goal here. Load up, do weighted pull-ups, and when you hit failure, if you want to keep going, go back to bodyweight sets.

Of course, rowing should not be missing, but which is better here: the chest row or the barbell row? “There’s a benefit that comes with performing the chest-assisted row,” says Cavaliere. “We’re limiting back involvement a bit and focusing more on other muscles.” This helps create a more proportionate look by targeting the shoulders while also eliminating momentum so you force the diamonds to do so Yes, really work, even with lighter weights.

Cavaliere follows up with a standing cable row. “Being on my feet here with a double pull actually gives me an opportunity to bring my elbows further behind my body than I would with a V-grip or straight bar,” he says. “The more your elbows can get behind your body, the more you can target those posterior deltoids.”

Eventually, he finishes the workout with a deadly shrug to aim for the traps and begins each rep with the barbell on the floor. “The weight used here isn’t heavy…it just reinforces proper positioning of the lumbar spine, enhances the isometric contraction of these muscles in the lower back and up the entire spine, culminating in upper trapezius activation at the top end of the rep,” he says .